Intervals- 800s.
TUESDAY 7/6/05, 5.30AM, 14K, WEEK TO DATE 25.5K, 6.5 HOURS SLEEP
Felt refreshed a bit after a decent sleep. Met Vat at Rotary Field (cold, about 5 or 6 degrees) for a repeat of last week's 7 x 800m with 90 seconds jogging recovery.
5K warmup, then into the session. Very ugly- forget about not having a top gear, I could never shift out of bottom gear and was considerably slower than last week.
3.11
3.09
3.07
3.10
Did the first 400 of rep 5 in 96 seconds and stopped. Just didn't see the point, it was going to be even slower than the reps before it. Ran a few laps while Vat finished his own session, then we warmed down together.
Suspect I might be in the same situation Ray James found himself earlier this year, having peaked, plateaued and now performance is dropping off. A couple of months ago my interval sessions were almost all aerobic, I'd only be really breathing hard in the back half of the last one or two reps. At the moment I'm breathing hard from the start- Saturday's 10K, for example.
Suspect I need to back off the high end intensity for a while and focus on getting more sleep. I'm going backwards at the moment.
EDIT- TUESDAY 7/6/05, 12.30PM, 11.5K (55.21, 4.49min/km), WEEK TO DATE 37K
Another run over the LCNP 10K course. Tired. About 20 degrees. Reached the weir in 25.30 or so, came off Scribbly in 39.40 odd. My quads feel surprisingly beaten up.
posted by Mister G at 8:32 am
2 Comments:
Getting more sleep would certainly be good for you.
Also don't take it too hard. You have been really ramping the kms in the last 6 weeks from memory so speed will be a casualty of this.
You seem to do your best times in the smaller distance races (5k, 10k) when you are not doing a great deal of speedwork but are doing consistent mileage.
Don't forget it also helps to have a rest day here and there drongo!
Sounds like a plan and I tend to agree with your thoughts re Ray and similar characteristics.
Get some sleep and reduce some intensity while still kicking the legs over to maintain the base. Who knows there are a few flus/virus's around at the moment that might also just have you below par without realising it.
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